WOD 032122

21
Mar

WOD 032122

Crescent City Crossfit – CrossFit

Warm-up

2 Rounds:

200m Run

10L/10R Banded Side Steps

10 Banded Air Squats

10 Banded Glute Bridges

Into

Pigeon Stretch 60sec Each Side

Seated Hamstring Stretch 60sec Each Side

10 Down Dog to Up Dog

10L/10R Deep Squat Thoracic Rotations

Weightlifting

Back Squat (6×3)

*20min TIME CAP*

**Suggested % = 50, 60, 70, 75, 80, 80**

**Rest 1-2min in Between Sets**

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

6 Burpees

12 Wallballs (20/14#)

24 Double Unders
*Scale Wallball as Needed*

**24 DUBs = 48 Singles**